Procaryote
Hand and wrist · Mobility

Alternating Finger Lift with Wrist Control

Alternating finger lifts, 3 sets, 10 repetitions per finger, hand positioned, wrist control

Illustration of the Alternating Finger Lift with Wrist Control exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per finger

Description: Place your stable forearm on a flat surface, with the hand clearly visible and the wrist in a neutral position. Slowly lift one finger at a time while keeping the wrist stable, then gently lower it without moving the rest of the hand. Ensure you do not compensate with the elbow or shoulder and maintain control of the wrist movement throughout the exercise.

Tips: Focus on precise and slow movements to improve motor control. Keep the wrist immobile and avoid tension in the forearm or shoulder.

Progression: When the movement becomes easy, increase precision by slowing down the gesture further or adding slight resistance with the opposite hand or a small object.

At a glance

Goal
Mobility
Level
Beginner
Equipment
table
Starting position
Avant-bras posé, main visible, poignet en position neutre
Clinical goal
Améliorer le contrôle moteur fin de la main et du poignet
Also known as
exercice doigts alternés, mobilisation fine des doigts, contrôle du poignet et des doigts

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hand and wrist

Alternating Flexion and Extension Mobilization of the Wrist and Fingers with ResistanceAlternating wrist and finger flexion/extension against resistance, 3 sets, 12 repetitions Alternating Thumb-to-Finger OppositionAlternating thumb-to-finger opposition, 2 sets, 10 repetitions per finger Alternating Thumb-to-Finger Opposition, Hand FlatAlternating thumb-to-finger opposition, hand flat, 2 sets, 10 repetitions per finger Finger Curling and UncurlingFinger curling and uncurling, 3 sets, 10 repetitions Finger Tendon GlidingFinger tendon gliding, 3 sets, 10 repetitions, slow and controlled movement Flexion of the Metacarpophalangeal JointsFlexion of the metacarpophalangeal joints, 3 sets, 10 repetitions per hand Gradual Finger FlexionGradual finger flexion, 3 sets, 8 repetitions, start with hand open Light Resistance Finger AbductionLight resistance finger abduction, 3 sets, 10 repetitions

See all hand and wrist exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.